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Post by superaveragebro on Aug 11, 2014 9:01:29 GMT -5
Ok so I used system 2 for bench to get up my strength while recovering from injury. That was pretty easy cause I used very conservative weights. Fast forward a couple of months and I hit a plateau at 135kg bench. Previous best was 147.5kg two years ago. I set system 1 max at 135 and after the 4 week cycle tested my paused bench max. I got 142.5kg. I ran system 2 without taking a break. I set system 2 max at 140. Got 147.5kg paused at the end of the cycle. These bench programs worked good for me. Will try to break new ground next time around.
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Post by superaveragebro on Aug 11, 2014 9:59:15 GMT -5
I have tried the squat/deadlift 8 week cycle with limited success. I am not referring to the one where you perform 3 sets of 5 on the light days, 3 x 3 on medium days and 3 singles on heavy days but the ones where you perform 4 x 4 on medium days, singles followed by sets of 7, 5 or 3 on heavy days and 4 sets of 6 reps on light days. I have found out that you have got to make these changes usually for it to work. Set a very conservative max. Surovetsky says it has to be a weight you can do on bad days. I say it has to be 10kg less. Then before going for a max you have to take a deload week. As the program is set you will end up going for a max just when the workload beats you to the ground. Every microcycle (2 weeks) is identical to the next in amount of work, save for the last 3 sets on heavy days. However the weight increases from microcycle to microcycle. From this point of view the program is set poorly. All the rest looks nice.
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